Name: Beef And Broccoli Stir Fry
Prep time: 10 min
Cook time: 25 min
Yield: 1265 grams
Ingredients: head of broccoli (approx. 400 g), green, raw, cut into florets and washed; 2 x 150 grams of beef, fillet steak, raw, lean; 2 cloves of garlic, for the sauce; 1 tablespoon of ginger, grated (for the sauce); 75 grams (approx. 5 tablespoons) of soy sauce (for the sauce); 150 mls of water (for the sauce); 2 x 100 grams of rice, brown, medium-grain, cooked; 1 tablespoons of oil, olive (11 g); vegetables/salad of choice

Ingredients

orhead of broccoli (approx. 400 g), green, raw, cut into florets and washed

or2 x 150 grams of beef, fillet steak, raw, lean

or2 cloves of garlic, for the sauce

or1 tablespoon of ginger, grated (for the sauce)

or75 grams (approx. 5 tablespoons) of soy sauce (for the sauce)

or150 mls of water (for the sauce)

or2 x 100 grams of rice, brown, medium-grain, cooked

or1 tablespoons of oil, olive (11 g)

orvegetables/salad of choice

Preparation

Cook the rice according to instructions on the packaging. Wash the broccoli and separate it into small florets.

Mix all the sauce ingredients in a bowl and set aside until required.

Heat 0.5 tablespoon of olive oil in a wok or deep pan over a medium heat. Stir-fry the broccoli with some salt, adding a few tablespoons of water now and then and cook in this way for about 7 minutes. Remove broccoli from the pan and set aside.

Cut the beef into thin strips or chucks. Heat the remaining 0.5 tablespoon of oil over a high heat and stir-fry the meat for about 3-4 mins.

Pour in the sauce and bring to a boil. Simmer for another 2-3 minutes, then add in the broccoli. Serve with the cooked rice.

Serve with vegetables/salad of choice.

Nutritional information

	Per 100 g	Per portion (633 g)	% DRI
Energy	86 kcal	546 kcal	27 %
Protein	7 g	45 g	89 %
Carbohydrate	7 g	43 g	17 %
Sugars	2 g	12 g	14 %
Fat	4 g	22 g	32 %
Fatty acids, total saturated	1 g	6 g	31 %
Fiber	2 g	11 g	45 %
Sodium	346 mg	2187 mg	91 %

Recipes ofRena Nutrition

Nutritionist · RSPHm

My passion is to guide individuals to become their best selves, towards a healthier and happier life.

Beef And Broccoli Stir Fry

Saturday, August 30, 2025